Berry Coconut Pie (AIP, Paleo, Coconut-free)

Continuing my pie-making-spree and just in time for the 4th of July holiday is this berry pomegranate pie. It’s a rift off my Patriotic Panna Cotta Pie from 2015, but this one can be made coconut-free, in case of coconut allergies or dislike of coconut.

Making the crust is probably the most challenging part of the dessert, but after that, it’s super easy! I tested this filling recipe last 4th of July, and brought a couple pies to a pool party with friends. There were ZERO leftovers —kids and non-AIP/Paleo people alike all gobbled it up :)

In these photos, I used leftover Lard Cassava Pie Crust (Paleo), but if you need an AIP pie crust that is also coconut-free, I’ve got an AIP Pâte Brisée recipe in my e-book Holiday Sweet Treats (though does use palm shortening)--I would recommend doubling that recipe to ensure enough dough for a 9" pie. You may be able to find other coconut-free AIP pie crust recipes online, but I haven't tried any of them.

 **As with most of my recipes, I’ve only tested this recipe using the grams measurements included. I’ve figured out volume measurements with math, but have not personally tested them. I HIGHLY recommend using a kitchen scale + grams measurements to ensure the most successful end product.**

Berry Pomegranate Pie (AIP, Paleo, Coconut-free) 
yield’s one 9-inch pie (approximately 8 servings) 

9-inch AIP/Paleo crust, baked (see instructions below)—I used my Lard Cassava Pie Crust (Paleo), but in the past I’ve also used Martine from Eat Heal Thrive’s Sweet and Savory Pie Crust (AIP, but not coconut free) 
383 grams (1 1/2 cup) organic pomegranate juice
24 grams (1 tablespoon) honey
11 g (1 tablespoon) gelatin
1/8 tsp vanilla bean powder (optional)
2 cups (250 to 275 grams) berries—I used a mix of strawberries, raspberries, blueberries, and blackberries & I cut most everything in half

Blind Baking Instructions for the Lard Cassava Pie Crust (Paleo):

1. Roll the dough between parchment paper until it is a circle approximately 12 to 13 inches in diameter. Use the parchment paper to help transfer the dough to a 9-inch glass pie pan. Gently press the dough into the pan. Crimp the edges as desired. Refrigerate for 20 minutes. 
2. Preheat the oven to 375 F. 
3. Line the chilled shell with parchment paper & place beans or rice on the parchment to act as weights (NOTE: the beans/rice are NOT eaten). Bake in the preheated oven for 15 minutes. 
4. Then, carefully remove the parchment with the beans/rice & place the pie shell back in the oven for an additional 15 to 20 minutes. 
5. Cool completely before using.  

Blind Baking Instructions for the Sweet and Savory Crust (AIP) from Eat Heal Thrive:

1. Preheat the oven to 325 F. Make the crust as directed in the recipe. 
2. Press the dough into a 9-inch glass pan. Do NOT pierce the bottom with a fork. 
3. Bake in the preheated oven for 20 to 25 minutes, or until golden around the edges. 

To make the filling: 

1. Pour the pomegranate juice into a medium sauce pan. Drizzle in the honey. Sprinkle the gelatin over the surface of the juice. Allow the gelatin to bloom for 10 minutes. 
2. Meanwhile, prepare the berries by cutting them in half (or quarters for strawberries) & placing them in the baked & cooled pie shell. For ease of transport in and out of the refrigerator, place the pie pan onto a quarter sheet pan. 
3. After the gelatin has bloomed, add the vanilla powder. Heat the sauce pan over medium heat, whisking constantly, until the gelatin melts.  
4. Carefully pour the pomegranate mixture in the berry-filled pie shell. Transfer to the refrigerator to set for at least 2 hours, or up to overnight. 
5. Cover any leftovers and store them in the refrigerator. The pie is best consumed within 24 to 36 hours, or else the crust begins to get soggy. 

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after an Amazon link is clicked with no additional cost to you. Thanks for your support.

Carrot Cake Macaroons—with video! (AIP, Paleo, Vegan)

It had been ages, and ages since I made coconut macaroons… I had forgotten what a fun, bit-sized treat they are, and how easy it is to make them!

With Easter coming up this weekend, I wanted to create a macaroon that mimicked the flavor of a classic Easter favorite: carrot cake. Adding grated carrot, spices, and raisins to the macaroon base recipe worked great! As a bonus, including vegetables in dessert ups the nutrient profile just a bit and helps me feel better about the occasional indulgence. I love creating treats that mimic “the real deal,” but are more healthful and won’t derail my diet and lifestyle choices.

Also, I’ve created another recipe video to show just how easily these macaroons can be made :)

A note about my recipes: I ALWAYS recommend baking by weighted measurements to ensure the most successful baked goods. I've included volume measures, but they have been determined by math and are not tested. 

Carrot Cake Macaroons
yields 20 macaroons

120 grams (1 1/2 cups) unsweetened finely shredded coconut flakes
7 grams (1 tablespoon) coconut flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground mace (or sub nutmeg, if not AIP)
1/8 teaspoon ground cloves
1/8 teaspoon fine grain sea salt
50 grams (1/2 cup) finely grated carrot
28 grams (2 tablespoons) melted coconut oil
78 grams (1/4 cup) Grade B maple syrup
1 teaspoon vanilla extract
40 grams (1/2 cup) raisins

1. Preheat the oven to 350 F. Line a baking pan (I used a half sheet) with parchment paper. 
2. In a food processor, pulse together the coconut flakes, coconut flour, cinnamon, mace, cloves and sea salt to combine everything. 
3. Add the grated carrot, and pulse just until the carrot is distributed throughout. 
4. Pour the coconut oil, maple syrup, and vanilla extract over the coconut mixture. Pulse until combined. 
5. Transfer to a separate bowl and stir in the raisins.
6. Use a 1 tablespoon cookie scoop, packed with dough, to portion the macaroons onto the parchment lined pan. 
7. Bake for 8 minutes in the preheated oven, rotate the pan, and bake for an additional 7 minutes. Remove from the oven & allow the macaroons to cool completely on the pan. 
8. Store leftovers in an airtight container. The macaroons may lose their crispness over time, depending on the humidity. 

Notes:

• You can substitute honey for the maple syrup, though they will not longer be vegan.  
• I do NOT recommend reducing the sweetener or swapping it for a non-liquid one, or else the macaroons will not hold together. 

This post contains affiliate links, meaning Sweet Treats makes a small commission off items purchased 

after an Amazon link is clicked with no additional cost to you. Thanks for your support.

Beef and Broccoli (AIP, Paleo, Whole30) -with stop motion video recipe!

Though this beef and broccoli dish has become one of our favorite meals, it’s something I’ve held off posting because it almost seems too easy to qualify as a recipe. But sometimes, simple, easy, and delicious is just what’s needed, especially with how complicated life can be on AIP. And since I’ve been making this recipe almost weekly for the past few months, it’s time I shared it ;)

The Beef and Broccoli recipe comes together pretty quickly with minimal prep and minimal planning ahead AND minimal clean up. All ingredients are ones I generally keep on hand. With only a little extra time, the recipe can be easily doubled or tripled.

The ingredients are economically-priced. It travels well. It’s delicious warm or cold. It freezes well. I find my body really likes the ratio of protein/carbs/fat, plus it’s veggie heavy and features gut-healthy sauerkraut. And it’s just plain tasty!

For fun, I’ve also created a stop motion video of this recipe. While it isn’t possible to make this meal in 30 seconds like the video, it is possible to make it under an hour!

Beef and Broccoli (AIP, Paleo, Whole30) 
yields 4 servings 

For the roasted broccoli
Two 16 oz bags of frozen broccoli
5 tablespoons olive oil (or other AIP fat of choice)
1/2 teaspoon granulated garlic

For the roasted sweet potatoes
1 large (around 1 to 1.25 pounds) white sweet potato
2 tablespoons olive oil (or other AIP fat of choice)

For the beef
1 pound grass fed ground beef (85/15, if possible; see note below if starting with frozen ground beef)
2 tablespoons coconut aminos

For serving
Farmhouse Culture garlic dill pickle saurkraut (or make your own with this recipe, though I have not tried it…)
Smoked salt  (or other finishing salt of your choice)

1. Preheat the oven to 425 F. Line two baking sheets with parchment paper. 
2. For the roasted broccoli: spread the frozen broccoli on one of the prepared baking sheets. Drizzle with oil & and sprinkle with the granulated garlic. Roast in the preheated oven, on a middle rack, for 50 minutes. After 25 minutes of roasting, stir the broccoli & continue roasting. 
3. For the roasted sweet potatoes: cube the sweet potato (no need to peel), spread on the second baking sheet, and drizzle with oil. Roast in the preheated oven, on a bottom rack, for 40 minutes. After 20 minutes of roasting, stir the potatoes & switch the broccoli to the bottom and the sweet potatoes to the middle rack. 
4. For the beef: After the broccoli & sweet potatoes have been stirred once, heat a cast iron skillet (I use my Lodge cast iron skillet) over medium high heat. Add the beef and coconut aminos to the pan. Brown until the ground beef is cooked through. Set aside until the broccoli & sweet potatoes are done. 
5. To assemble: add the browned beef, roasted broccoli, and roasted sweet potatoes to a large bowl. Toss to combine. 
6. To serve: portion onto plates. Top with Farmhouse Culture garlic dill pickle sauerkraut (I like about 1/3 to 1/2 cup of sauerkraut on mine, but use less, if you prefer) and a generous sprinkle of smoked salt. 
7. Store leftovers in the refrigerator or freezer. 

Notes:

• If you’re starting with frozen ground beef, quick thaw it in warm water, while the vegetables are roasting, until the edges are soft—don’t worry if the middle is still a bit frozen… it will finish thawing in the skillet. Just make sure to use the quick-thawed beef immediately (i.e. don’t save it for another use). Alternately, thaw the beef in cold water or in the refrigerator if it isn’t to be used right away. 
• If not cooking the ground beef in a cast iron skillet (or if a lower fat content beef is used), a little additional fat may be needed to keep the beef from sticking to the pan. 
• Feel free to play with the ratios of beef/broccoli/sweets in this recipe based on your preferences (or what ingredients you have on hand). 
• This recipe is NOT sponsored by Farmhouse Culture…. I just really love their sauerkraut! 

This post contains affiliate links, meaning Sweet Treats makes a small commission off items purchased 

after an Amazon link is clicked with no additional cost to you. Thanks for your support.

The Paleo AIP Instant Pot® Cookbook e-book + IP “Chocolate” Cake (AIP)

In addition to the the big move I announced in my last post, I’ve been working on a couple secret projects. I’m so thrilled to FINALLY share about them today!

My good friend Eileen from Phoenix Helix had the brilliant idea to compile a community e-book of Autoimmune Protocol (AIP) Instant Pot® recipes called The Paleo AIP Instant Pot® Cookbook. I was thrilled to contribute recipes for applesauce, low FODMAP beef stew, pomegranate poached pears, and coconut yogurt to the e-book.

I also had the privilege to photograph a few of the recipes & design the interior pages (the amazing Chelsey Luther designed the gorgeous cover). Having early access to the recipes (because I was working on the interior design) means that I’ve been making many of the recipes for months already. I’ve even teased a few of them in Instagram posts (#sorrynotsorry). This e-book is a total game changer. Everything I’ve made is not only incredibly delicious, but it’s all crazy easy and very diverse! The BBQ Pulled Chicken alone might be worth the purchase of the book. I loved my Instant Pot® before, but I love it even more now.

top: BBQ Pulled Chicken, Smothered Okra, Caribbean Plantain Lamb Stew

middle: Pomegranate Poached Pears, Coconut Yogurt, Applesauce

bottom: Kalua Pig, Peach Cobbler, Cranberry Apple Chicken with Cabbage

Download your copy for $17.95! 

The book features recipes ranging from broths to sauces & condiments to vegetables to poultry to meat to seafood to offal to desserts and more! No major food group is left behind. 137 of the 140 recipes (excluding three recipes in the “Extras” section) are compliant with the elimination phase of the Autoimmune Protocol. And, there are charts in the back of the book for ways to modify recipes to fit additional special diet modifications, like low-FODMAP, GAPS/SCD and Coconut-free.

As if The Paleo AIP Instant Pot® Cookbook isn’t a big enough project, I also have created a 4-recipe mini e-book of additional AIP Instant Pot® dessert recipes called AIP Instant Pot® Sweet Treats. It includes AIP-friendly dessert recipes for blueberry cobbler cakes, pumpkin tapioca pudding, “roasted” pineapple, and zucchini cakes with lemon cream. I’ll be sending AIP Instant Pot® Sweet Treats as a FREE gift to everyone who purchases The Paleo AIP Instant Pot® Cookbook through me. (NOTE: Because I’m literally in the middle of moving across the United States right now, my e-book won’t be emailed until mid-October 2016). This giveaway is open to international entries.

But wait! There’s more! (insert informercial-speak, haha!) Purchasing The Paleo AIP Instant Pot® Cookbook through me during the month of October 2016 also enters you in a giveaway to win some sweet Instant Pot® accessories: 1) a stainless steel inner pot (having a second insert comes in *really* handy when making back-to-back recipes), 2) a silicone lid/cover for the stainless steel insert (to easily store cooled leftovers in the refrigerator), and 3) an extra sealing ring (always a good thing to have on hand in case your old ring breaks, or in case it smells too “savory” for making desserts). I’ll randomly choose a winner at the beginning of November 2016. Sorry, due to postage constraints, the accessory giveaway is open only to those in the United States.

If you’re *still* on the fence about purchasing this amazing e-book, head over to Eileen’s site to enter a giveaway to win a copy. Simply answer the rafflecopter question & 10 winners will be chosen October 8, 2016.

One recipe from The Paleo AIP Instant Pot® Cookbook that I’m excited to try once we get settled in our new home is this “Chocolate” Cake from my friend Samantha at Sweet Potatoes and Social Change. It might seem unusual to make cake in the Instant Pot®, but the Instant Pot® is a great way to “steam” a cake. And you don't even have to heat up the oven!

“Chocolate" Cake (AIP) 
from Samantha at Sweet Potatoes and Social Change
Yields 3 servings

1 green plantain
½ ripe banana
¼ cup mashed avocado
2 tablespoons melted coconut oil, plus additional for greasing pans
2 tablespoons honey
5 tablespoons carob powder
½ teaspoon apple cider vinegar
¾ teaspoon baking soda
⅛ teaspoon cream of tartar
1 cup water
Optional garnishes: coconut cream, coconut flakes or fruit

1. Add the plantain, banana, avocado, coconut oil, honey, carob, vinegar, baking soda, and cream of tartar to a food processor and blend until smooth. 
2. Lightly grease three mini fluted pans or ramekins with additional coconut oil. Pour the batter into prepared pans until they are about ¾ of the way full. 
3. Pour the water into the Instant Pot® and add the steaming rack. Place the pans onto the steaming rack. 
4. Close and lock the lid. Press “Manual” for high pressure. Set cooking time to 18 minutes. Once time is up, quick release the pressure (there are further instructions for pressure release on page 7 of the e-book. 
5. Garnish with coconut cream, coconut flakes, or fruit and serve warm. 

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after a link is clicked, at no additional cost to you. Thanks for your support.

AIP Travel part 2: travel days

AIP Travel part one: pre-trip planning can be found here. 

The thought of traveling while following the autoimmune protocol (or while living with chronic illnesses or conditions) may evoke fear or a sense of panic. Though I wrote a post in 2014 about traveling while following AIP, in the time since then, I’ve done a lot more traveling & have learned many more tips and tricks. I thought it may be helpful to others to write a more in depth series about my personal experiences for traveling while following a healing diet and lifestyle. Car travel seems to be an easier option for most people, so I’ll be primarily covering the challenges of domestic air travel within the United States; however, many tips should also apply to other forms of travel (or to international travel, though the laws of what you can take in to a country vary greatly). 

In this post (part 2), I’ll cover things I do on my travel days. 

Note: This post contains a lot of links, some of which are affiliate links, meaning I may earn a slight commission from things purchased through the affiliate links at no additional cost to you. Thanks for supporting Sweet Treats! 

Suitcases

• I still struggle with the amount of luggage usually required when I travel. I often feel self conscious about how many pieces of luggage I need for just a couple days away. But honestly, it is important to take care of myself & if that means I have an extra suitcase to accommodate the batch cooked food I’ve made, then I have an extra suitcase. Spoiler alert, I usually take that extra suitcase ;) 
• My travel was also revolutionized when I started using suitcases with 4 wheels. It may sound like a trivial thing, but as someone who struggles with chronic pain, it is much easier to wheel a heavy suitcase with 4 wheels than to pull one with 2 wheels. 
• I try to pack the heaviest things in my checked luggage (and frozen food can really weigh a lot), so that I don’t have to worry about carrying it all myself. But there is the potential of luggage being lost en route…. It’s a tough choice between convenience or peace of mind, but most often, I check my food. 

frozen batch cooked food & a Thirty One Gifts picnic thermal

Packing batch cooked foods 

• The last thing I do before leaving for the airport is to pack my food in thermal containers for travel. This process does take more time than one might think, so I try to budget 30 minutes just for packing my batch cooked foods in with the portable kitchen & convenience foods I mentioned in part 1. 
• I use to be a consultant with the company Thirty One Gifts and while I no longer have any affiliation with them, I still love their products, especially their thermals. I pack all my food for travel in Thirty One Thermals, some of which are ones I’ve purchased myself & some are ones I “earned” during my brief time as a consultant. 
• In my checked luggage, I use a perfect party set (which is my favorite thermal for airplane travel), a picnic thermal tote (seen above), and a thermal tote . Sometimes I need all of those thermals, sometimes I only need a few…. it all depends on the length of my trip. My batch cooked foods (see part 1), portioned into ziplock bags (double bagged if its something like soup) & frozen solid overnight, get packed into those thermals. If there is space, or if for some reason not all the food is completely frozen, I’ll add a few ice packs (like these ones, or these ones, or these are the ones my mom uses). In a pinch, I’ve used ziplock of ice, but I don’t really recommend it because they can leak, which actually happened on my last trip.

batch cooked food, portioned into Ziplocks, and ready to be frozen 

For my lunchbox that goes in my carry on, I use a lunch break thermal packed with:

• a real fork and spoon (I pick up a plastic knife once through security) 
• a cloth napkin
• a Pyrex 3-cup dish with a lunch that tastes good cold (and contains a good dose of carbs to help with my motion sickness). I use that dish later for re-heating other meals that have been packed in ziplock for travel
• travel containers of my favorite salts (like truffle salt or smoked salt). 
• fresh fruit
• an avocado
• homemade salad dressing in a tiny bottle (like one from this nalgene set or a GoToob) and double bagged (keep in liquids bag when going through security. 
• frozen solid ice packs IMPORTANT NOTE: the ice packs must be frozen SOLID or TSA will not allow them through security. I always add the ice packs last to ensure they’ll stay as frozen as possible. 

Also in my carry on: 

• I pick up a bottle of regular water & a bottle of sparkling water once I go through security & those both go in my carry on too. 
• convenience snacks that don’t require refrigeration, like Epic bars (beef/apple/bacon and bison/bacon/cranberry are my favorites) & plantain chips 
• a neck pillow (this one is my current favorite). I really do try to sleep on flights whenever possible. One, I’m usually a little tired from travel prep or from deviating from my routine and secondly, sleeping helps ward off motion sickness. 
• supplements & medications. Once again, in case the checked luggage doesn’t arrive as planned, I keep my supplements and medications with me. 
• sanitizing wipes, especially useful for tray tables covered in glutenous crumbs. I like these individually wrapped ones 
• headphones for listening to podcasts or music during travel, plus they also help my ears to clear during pressure changes 
• Kindle and iPad mini, in the spirit of keeping my luggage as light as possible ;) 
• dressing in layers: I can get really cold on planes, especially the smaller planes. But I also can get really hot, especially if I get motion sick (more on that below). I always dress in layers & carry a scarf or jacket in case I get cold. And I usually throw a pair of Smartwool socks into my bag, just in case my feet get especially cold. 

Going through security

• Like I mentioned in my previous post, last fall I signed up for TSA pre-check. The lines are shorter & I don’t have to go through a body scanner. 
• I never announce to TSA that I'm carrying food, even if I have an entire carry-on sized suitcase packed with frozen solid food in thermal containers. Only once have I had my frozen food pulled for a secondary screening, but I am hyper-vigilant that everything, including my ice packs, are frozen solid, and that anything that may be liquid (such as homemade salad dressing) is in a 3 oz or smaller container in a quart-sized bag. 

Motion sickness help
I’ve had a lot of struggles with motion sickness throughout my life. Things improved slightly while on AIP, but I still feel nauseous more often than I’d like. My best remedy is to sleep most of the flight, but when that isn’t possible, here are the remedies I’ve concocted from personal experience:

• sitting more forward on the plane, which sometimes requires an upgrade to my ticket
• drinking bubbly water: ask for club soda during the flight, if you can't find anything at the airport
• eating plantain chips, apples, mint chocolate (aip reintroduction; Equal Exchange is my favorite) and generally not letting my stomach get too empty. 
• using a neti stick aromatherapy inhaler (especially if I'm smelling jet fuel) 
• allernest: a homeopathic allergy solution that also seems to soothe motion sickness. I take this at the recommendation of my doctor & I cannot vouch that the ingredients are strict elimination phase AIP. 

Unique situations

• flying anxiety. I’m fortunate that I don’t experience anxiety while flying or fear of flying, but I know that struggle is very real for many people. I do utilize the app Headspace daily for meditation & they do have a guided meditation specifically for fear of flying. 
• wheelchair service, if necessary. I don’t make the decision to utilize wheelchair service lightly, but I have needed to use it in my pre-AIP days. I would use it again if I was traveling during a flare or if I’d had a very bad instance of motion sickness.  
• have a plan in case you get stranded mid trip: flights are regularly delayed and canceled, so make sure you have a plan for what to do if that happens. I always over-pack snacks & food, just in case something happens. And I travel with my medications/supplements in my carry-on in case I can’t get to my checked luggage. 

Ok, that's it for the second part of my series on traveling while following AIP. If you have any additional tips or tricks, please leave a comment.  I'll be back in a future post to talk about how I handle things at my destination. 

Traveling on AIP part 1: pre-trip planning

The thought of traveling while following the autoimmune protocol (or while living with chronic illnesses or conditions) may evoke fear or a sense of panic. Though I wrote a post in 2014 about travel foods while following AIP, in the time since then, I’ve done a lot more traveling & have learned many more tips and tricks. I thought it may be helpful to others to write a more in depth series about my personal experiences for traveling while following a healing diet and lifestyle—I’ve actually been working on this post for over 6 months! Car travel seems to be an easier option for most people, so I’ll be primarily covering the challenges of domestic air travel within the United States; however, many tips should also apply to other forms of travel (or to international travel, though the laws of what you can take in to a country vary greatly).

In this post (part one), I’ll cover things I do before the trip begins, from planning & researching,  to batch cooking & packing, and managing expectations. In future post(s), I’ll share strategies during actual travel days and while at your destination. You can find part two here.

Note: This post contains a lot of links, some of which are affiliate links, meaning I may earn a slight commission from things purchased through the affiliate links at no additional cost to you. Thanks for supporting Sweet Treats! 

TSA pre-check:

• In an effort to streamline my travel further & reduce stress, last fall fall, I applied for the TSA pre-check program. Yes, it does have a fee involved, and the application process can take a few weeks for approval, but not standing in a security line as long, nor needing to take as many things out of my bag has been well worth the cost. 
• Not every airport has the full program, but if you find yourself frequently flying out of airports that DO utilize it, I highly recommend applying. 
• As a bonus, TSA pre-check lines generally have passengers go through metal detectors instead of the body scanners, which means I can lessen my radiation exposure.  

Booking Flights:

• I’ve made a serious effort to make sleep a priority & to reduce stress as much as I can. While I use to easily fly early in the morning or late at night, I now am much more conscious of flight times & how they might disrupt my sleep schedule. I’m ok with getting up a little bit earlier or with pushing my bed time to just a little later, but I try not to have 5am flights or take red-eyes. I know that if I start out a trip totally exhausted from traveling at times when I’m usually sleeping, I’m much more likely to have a flare in symptoms. 
• Not to mention, airports tend to be really busy in the early morning, so choosing to fly later can mean a less stressful experience. 

Lodging Choices:

• For those needing a hotel, find a hotel that has, at the very least, a mini fridge and microwave, though my preference is to find a hotel with a full kitchen. Some hotels with kitchens that I have used include Staybridge Suites, Residence Inn by Marriott, and Homewood Suites, though there are probably many others too. 
• Most hotel rooms with kitchens have a stovetop/microwave/dishwasher but do not have an oven. I either plan to cook things that don’t require an oven, or I bring along pre-cooked food that can be re-heated in the microwave or on the stove. 
• Another great option is to rent a condo or house via a site like Airbnb or VRBO. If you choose to rent a condo or house, I recommend contacting the owner or rental company before you leave to find out what kitchen equipment will be provided. 
• Staying with family or friends is another popular option, but if your loved ones are not familiar with AIP or food allergies, it’s a good idea to have a conversation ahead of time. Because I have such such serious gluten and dairy sensitivities (we keep our own home free from gluten or dairy), I’d prefer not to be preparing allergen-free food next to someone who is slicing bread or making pasta etc. Not every person will understand or be accommodating, but I find it is better to be upfront with what you personally need ahead of time to avoid any uncomfortable conversations or run-ins when you arrive. I don’t expect my family or friends kitchen’s to be entirely AIP compliant, but it is nice to ask if they would consider making a few adjustments for your stay, or if they can find a “safe corner” for food prep. I also travel with a decent amount of pre-made food or ingredients to make food, so make sure your hosts have enough fridge or freezer space to accommodate what you’re brining. 
• Whatever lodging choice you make, choose one that is best for your stress levels. While we love to stay with family and friends when traveling—it’s great for spending more quality time together, it’s less expensive—there are times, with those who are not as accommodating to my dietary restrictions or who do not understand the limitations those with chronic illness may face, when having the sanctuary of a private hotel room is completely worth it. 

Researching Restaurants 

• For the most part when I travel, I prefer to bring my own safe food to reduce the risk of unintended cross contamination (no one wants to be sick while on a trip. However, sometimes, especially on a trip, it’s nice to take a break & not have to cook or clean up. Very rarely do I just walk into a restaurant and hope there’ll be something for me. Instead, I research restaurants ahead of time to see if there are any with decent options. Most restaurants have menus online, which makes weeding out the “not possible” options relatively quickly. 
• Once I find a restaurant that looks like it may have options, I call or email ahead to make sure they can accommodate my meals. I designed allergy cards  to communicate with servers and kitchen staff about my particular limitations & I’ll often email my allergy card ahead. I have had a couple restaurants flat out tell me not to eat at their establishment, but more often than not, so long as I’m nice and friendly in my communications, not rude/demanding/entitled, most restaurants are willing to work with me.

List making

• Write out a clear meal plan before you go & tentatively plan out each meal. I always error on the side of taking along too much food rather than not enough. 
• If you plan to get groceries once you arrive at your location, make the grocery list before you go. Even grocery stores from the same chain may have slightly different products depending on location so also plan back-ups in case you cant get that favorite product at your destination. 
• Before the trip, make a list of what you’re bringing (I do this on my iPad or in Google Drive). Then, at the end of the trip, record what you used or didn’t use. Keep that list for future trips & modify it as necessary to make things easier. 

Batch Cooking

• I really prefer to eat my own food when traveling, which usually means a large batch cooking session (or sessions) before the trip. I chose foods that travel well & that I can eat either warm or cold. Some of my favorites to batch cook include:
• skillet meals (like beef skillet supper & turmeric pork skillet), 
• plantain chip chicken 
• meatballs or meat patties,  
• pulled pork (for this recipe, I substitute bone broth for the water & skip the cabbage portion)  
• pâté, (like this one or the Ultimate Liver Hater's Pâté from Nourish
• roasted sweet potatoes or squash, 
• roasted veggies (like broccoli or green beans {AIP reintroduction})  
• soups (frozen solid & double wrapped) 
• breakfast hash 
• salad dressing (store in a tiny TSA-approved-bottle & double bag to ensure it doesn’t leak) 
• oven-cooked bacon
• stromboli from The Healing Kitchen 

• I also make a few “safe” treats to take a long because I know I’ll be more tempted to splurge on something sweet when traveling. Some of my favorite “safe” treats include:
• individually wrapped chocolate chip cookies (use homemade carob chips if you haven’t reintroduced chocolate), 
• strawberry rhubarb crumbles 
• carrot cake  (half batch made into cupcakes) 
• nut-free vanilla cupcakes from My Paleo Patisserie
• I package the prepared foods in individual portions in  freezer safe ziplock bags because they’re lighter than the glass jars I typically use at home & I don’t have to worry about taking home empty containers after the trip is done. 
• I freeze most all of the food before the trip & pack it into thermal containers, mostly in my checked luggage, before air travel. Alternately, for a car trip, I’ll pack the frozen food into coolers & can add additional ice as needed.

Convenience Foods

• Convenience foods I take along:
• plantain chips  
• Epic bars (beef/apple/bacon and bison/bacon/cranberry are my favorites) 
• tuna packets (PLEASE don't eat tuna or other fish-y foods on an airplane! haha!)   
• coconut chips 
• dried fruit (dried apricots are a favorite of mine ) 
• coconut butter packets 
• avocado
• fresh fruit 

• Convenience foods I plan to pick up once at my destination, if I can
• naked rotisserie chicken (I’ve only purchased this at Whole Foods) 
• salad greens
• green juice 
• kombucha
• avocado
• additional fruit
• water

Portable Kitchen 

• If I plan to do any cooking or minor food prep at my destination, I carry some kitchen tools & a mini-portable pantry. Sometimes, I’ll plan to buy some of pantry items when I arrive at my destination, but unless I’m cooking for a crowd, it’s often more economical to take things from home with me.  
• Here are the kitchen tools I usually take along:
• mini cutting board 
• flexible cutting boards (similar to these)  
• chef’s knife (this one or this one with a guard for the blade, or this one is a smaller, less fancy option) 
• paring knife 
• honing steel (only if I’ll be gone for many days & doing lots of cooking)
• kitchen sheers  
• whisk  
• spatulas 
• parchment paper 
• apron 
• dish towels  
• sponge (or other towel for dish washing) 
• dish soap (transferred into a smaller container)   
• dishwasher pods 
• extra ziplock bags in sandwich, quart, & gallon  sizes
• any recipes I may need (I keep a recipe journal) 

• Here are the mini-portable pantry items I usually take along kept in a gallon ziplock or in another case (like this one)  
• spices: like ground sage, thyme, mace, oregano, garlic powder etc. portioned into small containers 
• salts: real salt, smoked maldon sea salt, truffle salt, stored in small containers 
• gelatin & collagen  
• oils: olive or avocado (stored in these containers & double bagged in plastic) 
• safe sweeteners (granulated): maple sugar or coconut sugar  
• vanilla extract (only if I plan to make any desserts) 
• tea bags   

My last few planning suggestions deal more with mindset & communication. 

• Adjusting Expectations: 
• Make peace with the fact that for someone chronic illness, there are certain life changes that occur. While I have healed a great deal & many of my symptoms are no longer as prevalent as they once were, I still have to be careful, especially while traveling. The last thing I want is to experience a flare while on a trip. I still need to eat a very clean diet (currently: AIP with a  few reintroductions). I still need to guard my sleep. I still need to watch that I don’t over exert myself (even if I am eternally optimistic about being able to do more, haha!).  
• Let go of the fact that you may not be 100% in control of all your meals. If you choose to eat in restaurants, chances are food will be cooked in less than desirable oils, or meat may not be grass fed/pastured/wild caught, or fruits/veggies will not be organic. Don’t stress too much, because stress is just as bad as a poor diet. 
• Communicating with family and/or travel companions about meals ahead before the trip
• When my husband, who follows AIP/Paleo guidelines with me at home but doesn’t have any specific food restrictions. and I travel just the two of us, I batch cook some of our meals ahead of time (planning enough food for two). For some meals, husband picks up his own food from restaurants while I eat pre-cooked meals. We decide about which meals we’ll eat out together and where. We get ingredients to make his breakfast (usually eggs) in our lodging. 
• When we travel to see family, I often plan to cook meals to share with those around me. If I’m planning to do a lot of cooking/cooking for more people, I may bring more kitchen tools or more pre-made things. I don’t mind volunteering to do the cooking, but I do like to plan ahead for it. If I’m repeatedly cooking large meals for a group, I’ll get more tired & may need to adjust my travel schedule accordingly. 
• AIP food is really delicious, so don’t be surprised if those around you want to try your food or want you to cook for them. I just find it is easier to try to figure these things out before traveling to help manage everyones’ expectations. No one wants to feel completely kitchen-bound, slaving over meals, on what was supposed to be a relaxing vacation. 
• If you don’t have the energy (or budgetary ability) to cook for others, be honest with people & set that boundary. 
• Make sure people know your limitations. 
• If you follow a specific sleep schedule & need to go to bed early or not get up at the crack of dawn, tell your family/friends/travel companions ahead of time. 
• If you have a regular meditation routine or yoga practice or exercise regimen that you’d like to keep up while traveling, communicate the situation with others.
• If you need to take certain supplements or medications at certain times, build that into your schedule. 

Ok, that's it for this first part of my series on traveling while following AIP. If you have any additional tips or tricks, please leave a comment. Knowledge is power ;) I'll be back in future posts to talk about (part 2) travel days themselves  & how I handle things at my destination. 

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Berry Panna Cotta Pie (AIP & Paleo)

Last weekend, we celebrated Independence Day (aka the 4th of July) in the US. The holiday sort of sneaked up on me, after a busier-than-average June, so I did not have time to concoct a new AIP patriotic dessert this year. I planned to make the patriotic panna cotta I posted last year (actually, it’s one of my most favorite, easiest AIP desserts because you really can substitute almost any fruit you like). At the last minute, I had an epiphany to make the panna cotta into a pie by first making an AIP pie crust (I used a recipe from my friend Martine at The Paleo Partridge), then filling the baked/cooled shell with berries & adding the panna cotta custard liquid. 

The results were spectacular! The pie tasted very reminiscent of the fruit tarts I use to make in my pre-AIP/paleo days & are something that I really miss.  I remarked to my husband, as we sampled the pie, that it tasted so “normal.” Martine’s crust was almost like a short bread cookie, very similar to the pate sucree I use to make for all my tarts. The creamy coconut filling wasn’t overwhelmingly coconut-y & pared so well with ripe berries & the almost buttery crust. I had to pinch myself that the dessert was completely AIP!!

Though I hadn’t intended to do a blog post on this pie, the reactions to the image I posted on Instagram were so great that I thought a post would be nice to make the recipe easier to find (and let’s be honest, more pin-able, since I can’t keep track of recipes very well unless I can pin them to Pinterest). I believe this crust/fruit/panna cotta custard combination would work well with fruits other than berries (peaches, plums, nectarines, cherries, apples, pears, figs... etc) when berries are no longer in season. If you try another fruit variation, please post a picture on Instagram & tag me (@lauravein) in it!

Berry Panna Cotta Pie 

yields 8 servings, or one 9 inch pie  

1 recipe Sweet & Savory Pie Crust from Eat Heal Thrive 

250 g (approximately 2 cups) berries or other fruit of choice (I used strawberries, blueberries, blackberries & raspberries)

1 recipe of Panna Cotta custard 

1. Make the sweet & savory pie crust according to the directions on Martine’s web site. The only changes I made were to skip piercing the bottom of the crust before baking (I didn’t want the filling to run out later) & to bake it 5 minutes longer because I didn’t want to risk the crust getting soggy from the filling. 
2. While the pie shell is cooling, prepare the berries, cutting them if desired. Place the fruit into the bottom of the cooled shell. 
3. Make the panna cotta custard according to the directions--Omit the vanilla for elimination phase AIP. Set the berry-filled pie shell onto a sheet pan for easier transport, then carefully pour the custard over the fruit. 
4. Allow the pie to chill until the custard is set, approximately 2 hours. Let the pie sit at room temperature at least 10 minutes before serving. Refrigerate any leftovers, covered, in the refrigerator. The pie is best consumed within 24-36 hours, or else the crust begins to get soggy.

Bacon & Prosciutto Wrapped Dates (AIP)

Medjool dates are an absolute staple in our house. Not because I love them so much but because my husband is such a big fan. He’ll eat multiple dates most days & every grocery run I make includes a couple packages of dates from the produce department. While I do think dates can be quite tasty & a great more natural sweetener, I’m not the biggest fan of just eating one outright the way husband does. I’d rather put them in things or pair them with other ingredients. 

Because we don’t go out to eat much these days, I make a more special meal/dessert/appetizer every so often, which is how I started making these wrapped dates. We’ve enjoyed them on multiple occasions as an appetizer accompanied by a glass of kombucha tea (or maybe a glass of wine for him) and a rented movie. The perfect date night in. (Ha! So punny!)

Bacon on the left side of the dish/prosciutto on the right

But now we’re in a bit of a conundrum: Husband prefers the dates wrapped in bacon, then baked & I prefer prosciutto. Luckily, both are quite easy to make & it’s not difficult at all to wrap some dates with bacon for him and some with prosciutto for me.  Really, both options have their merits: the bacon gets a little more chewy & greasy, while the prosciutto gets a little more crispy & salty. Both options soften the date nicely & the sweet pairs deliciously with the savory. 

So, which do you prefer? Bacon or Prosciutto? And it won’t hurt my feelings one bit if you side with my husband and choose bacon ;)

Wrapped Dates
yields 8 pieces 

I’ve written this formula into an actual recipe format, but you just need to remember this concept: half a piece of bacon or prosciutto per date. And you can make as many as you want! Make just a couple for an individual snack or a whole tray for a larger group.  

8 Medjool Dates, pitted
4 slices of bacon or prosciutto (or 2 of each) NOTE: make sure they do not contain nightshades or other non-AIP ingredients!

1. Preheat the oven to 350 F. 
2. Use a knife to carefully pit the dates, just cutting into one side to remove the pit. 
3. Cut the bacon and/or prosciutto in half (see photo above) 
4. Roll the bacon/prosciutto around the date & place into a small baking dish or a baking sheet lined with parchment paper. Add toothpicks, if desired. 
5. Bake in the preheated oven for 25 to 30 minutes, or until the bacon/prosciutto is golden & crispy. Cool a few minutes & serve immediately.